Should I be running barefoot?

Barefoot running can help strengthen the lower leg and decrease the chance for a running injury.

With this beautiful spring like weather, what better time to start the barefoot running discussion. The debate is still out and the question that still remains is should I be running barefoot?

Abebe Bikila was a two time marathon Olympian from Ethiopia. Tegla Chepkite Loroupe is a Kenyan three time World Half Marathon runner, and the first woman to win the New York City Marathon. Zola Budd, from South Africa, is a two time World Cross Country Championships winner, and two time record breaker for the 5000m. What do these three have in common? They are all barefoot runners.

Based on evolutionary science humans have been running barefoot for centuries. Some cultures ran in moccasins, sandals, or thin running shoes. It wasn’t until the 1970’s that fashionable sneakers built for arch support and heavily cushioned heels were popular for runners. Yet, every year 30% of runners are injured, with injuries most common in the foot, ankle or calf.

Researchers at Harvard have linked many of these injuries to a person’s foot strike, or the position of the foot when it hits the ground. Heel strikers allow their heel to strike the ground first. Forefoot strikers hit the ground with the ball of their foot. And midfoot strikers land on a flat foot. All three types of foot strikes absorb the forces of impact when hitting the ground differently, with heel strikers absorbing forces in a way most commonly linked with stress injuries. Forefoot and midfoot strikers do not absorb these forces with as high of an impact, allowing them to run on hard surfaces with minimal risks. Approximately 75% of those who run with shoes are heel strikers. Barefoot runners are typically forefoot and midfoot strikers. Therefore these researchers have hypothesized that perhaps the barefoot style of running is beneficial in preventing injuries commonly related to running.

There are so many advantages to transitioning to a forefoot strike. For one, you build up the muscles in your foot, avoiding a collapse in the arch of the foot. You also expend less energy; researchers say as much as 5%. Another reason is that you avoid the heavy impact associated with heel striking. The softer landing makes running more comfortable. Also many runners who have transitioned from heel striking to forefoot striking have noticed that they now run at a faster pace. As with any exercise program be sure to consult an expert before transitioning, which may include a physician, a professional trainer or your coach.

If you want to give barefoot running a try you should transition slowly. The researchers at Harvard have these suggestions

Start off by walking barefoot first.

Work your way up to running only a quarter mile to one mile at a time initially. You can increase the distance by 10% each week.

Stretch your calve muscles and hamstrings regularly.

Massage the muscles in your calves and the arches of your feet.

If you experience any pain in your feet you may want to stop the transition

Barefoot running may be uncomfortable at first due to the high amount of sensory organs in the foot. For those of you who do not have the desire or patience to develop callouses or who think it unsanitary to run barefoot, a number of companies have developed shoes that in theory support the concept of barefoot running. Most notable perhaps is the Adidas Adipure or the Vibram FiveFingers, known for their glove like fit. If you think barefoot running may be for you remember to progress gradually, stretch, and take good care of your feet!